Tuesday, 4/21/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard


Only if you have an access to a bar and plates

Clean Dynamic Warm up (No Measure)

30 second Couch Stretch (Left/Right)

30 second Samson Strech

30 second Bar to Quads Squat

PVC Stretch

Forward Lunge x 10 yrds

Lateral Lunge x 10 yrds (Left/Right)

High Knee Run x 10 yrds

Lateral high Knee Run x 10 yrds (Left/Right)

Squat Jumps x 5 reps

Torokhtiy Pulls x 5 reps


A: Clean (Halt Clean 1RM)

Halt clean- 3second pause at 1 inch below knee.


B: Metcon (Weight)


2 Squat cleans @82% of part A.


Metcon (Time)

For time,

50 DB Deadlift 50/35 (a pair)

*Use KB, Water Jugs 1Gallon

50 (Abmat) Sit-up

50 Box step up 24/20″

50 Single arm DB Thrusters 50/35

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: